In general, whole fruit is healthier than fruit juice.
Fruit contains fiber, vitamins, minerals, and that, together, have the power to lower blood pressure and cholesterol, as well as help protect the body against cancer, cardiovascular disease, and inflammation. But many of those benefits start to shrink or disappear when fruit gets squeezed.
“From the standpoint of nutrient density and caloric provision, whole fruit is more nutrient dense,” wrote , an assistant professor in the University of Alabama’s Department of Human Nutrition, in an email. “Whole fruit provides beneficial antioxidants and fiber with approximately 35 percent less sugar than fruit juice.”
In published in the Journal of the Academy of Nutrition and Dietetics, Dr. Crowe found that whole apples, oranges, and grapefruits have 23 to 54 percent more antioxidants than their name- and store-brand juices. And fruit juice’s high sugar content can have negative consequences; drinking more than three servings of fruit juice a week is associated with a higher risk of Type 2 diabetes, while three weekly servings of fruit, particularly blueberries, grapes, and apples, may lower risk of the disease.
Furthermore, pectin, a fiber found in fruit that plays an essential role in fruit’s ability to lower cholesterol, is often .
That’s not to say fruit juice is entirely evil. , for instance, still has anti-inflammatory and anti-ulcer effects. And people eating apricots, melons and cherries specifically for , an antioxidant thought to reduce the risk of breast cancer, among other things, may fare better with juice. Researchers believe the fiber in whole fruit may actually .
The bottom line: Eat the fruit, don’t squeeze it for the highest dose of antioxidants and heart-healthy fiber.